Beyond The Comfort Zone Yusra Es-Haq

In this episode, we bring in the big guns of evidence-based nutrition, supplementation, and fitness with none other than THE Alan Aragon. Alan shares his wealth of knowledge and experience as one of the pioneers of evidence based nutrition with our listeners, giving practical tips on how to maintain muscle mass during Ramadhan fasting periods and the myths around fasted training.



He also dives into topics like protein intake, Sarcopenia and Sarcopenic obesity, supplementation, and debunks some common myths surrounding keto, creatine, and cold immersion. Join us for this exciting and informative episode as we explore evidence-based nutrition, supplementation, and fitness with one of the top experts in the field. The GOAT himself.


How to reach out to Alan:

Alan runs an incredible monthly research review, AARR, which has become an essential resource for practitioners and fitness enthusiasts looking to stay on top of the latest research. Check it out!

Links:

Alan Aragon's Research Review (AARR): https://alanaragon.com

Alan Aragon on Instagram: @thealanaragon

Alan Aragon on Twitter: @TheAlanAragon



This podcast is also available on YouTube and other listening platforms. If you enjoyed this episode, please consider leaving a rating and review on your favourite podcast platform. Your feedback helps us reach more people and produce better content.

Thank you for your support!

Timecodes-

00:00:00 Teaser

00:00:35 Intro

00:01:18 Welcome

00:01:51 How to best maintain muscle mass in Ramadan

00:04:50 Is there superior benefits of training fasted?

00:00:00 Will training fasted help in insulin sensitivity to people who are pre-diabetic or insulin resistant?

00:15:37 Best time to intake meals if the goal is to build muscles

00:29:40 What is Sarcopenia? And how can we prevent it?

00:00:00 Will leucine supplementation help the elderly get enough amino acids?

00:38:18 How to protect yourself from sarcopenia and prepare yourself now for old age?

00:41:55 What can be done in every season of life to maintain health?

00:43:27 Ketogenic diet and the long-term health effects

00:53:52 Is cold water immersion really beneficial?

00:58:30 What are Alan’s go-to supplements?

01:04:51 Does Creatine dehydrate you?

01:09:00 Alan Aragon’s Research Review (AARR) and its benefits for practitioners

01:13:45 Outro

In this first part of the interview we touch on the very important topics of..  

* Behaviour change and it's place in the hierarchy of importance for long term health and weight maintenance  

* How to start supporting a beginner with a weight loss goal and how to keep them going 

 * Meal and Macronutrient timings 

 * Ageing strong and the impact of building muscle in the later stages of life

  * All thing intermittent fasting and how to maintain muscle mass during Ramadhan  Part 2 to follow...stay tuned!!!  

Alan runs an incredible research review that you don't want to miss, check it out here! 

https://alanaragon.com/aarr/

In this episode we have a conversation about the facts and fiction surrounding the current hot topic in the health and fitness space, gut health.

We delved into areas such as probiotics, Leaky gut, gut cleansing, hormone balancing diets as well as the ethical issues surrounding the various messaging currently existing in the health and fitness space. 



Enjoy! 



Dr Gabrielle Fundaro Bio:



I am an ACE-certified Health Coach trained in motivational interviewing and the Monash Low-FODMAP program.⁣

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I hold a PhD in Human Nutrition, Foods, and Exercise from Virginia Tech as well as a BS in Exercise, Sport, and Health Education from Radford University. ⁣

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After four years as an assistant professor of exercise science, I left academia 2017 and went on to enjoy four amazing years as a Renaissance Periodization Nutrition Coach.⁣

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 I launched my current telehealth coaching business, Vitamin PhD Nutrition, in 2018, and in 2021, I transitioned to running it full-time while working part-time as a researcher for Examine, collaborating with Shannon Beer, LLB, in our joint venture, Bridging the Gap with Comprehensive Coaching, and contributing to BarBend.com. ⁣

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As a collaborator for LVL Health and board member of both the Nutrition Coaching Global Mastermind (NCGM) and the Sports Nutrition Association (SNA), I collaborate with a selection of colleagues to guide discussions and change toward best practices in the online nutrition coaching industry. ⁣

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Social:⁣

Website (Coaching, Mentoring, Gut Health): www.vitaminphdnutrition.com⁣

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Gut Health with Gab Membership: https://www.vitaminphdnutrition.com/plans-pricing⁣

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Website (Coach Education & Coaching Community Membership): www.btgcomprehensivecoaching.com⁣

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www.examine.com⁣

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The Science of Gut Health e-book: https://renaissanceperiodization.com/science-of-gut-health⁣

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IG and Facebook: @vitaminphd⁣

I had the honour of chatting to Jonathan Goodman on all things online training.



We spoke about what Online training means, the difference between OT and in-person training, what's needed for one to be successful as well as the amazing projects him and his team are working on.



Jonathan Goodman is bringing the fitness industry together. Since 2011 he's published 11 books, welcomed over 20M visitors to his website, and sold over 250,000 educational items to health and fitness enthusiasts. Originally from Toronto, Coach Goodman has enjoyed over 1,300 days exploring the world with his young family.



Please follow him on Instagram at @itscoachgoodman

Links:

https://www.theptdc.com

https://urlgeni.us/instagram/CoachGoodman

Diastasis Recti discussions have been a hot topic in the health and fitness industry for a while now, in this episode i had the pleasure of chatting with Antony Lo, a musculoskeletal physiotherapist based in Australia, on all things diastasis.

Health and Fitness professionals often emphasize working on "the core". However, does the core need extra attention compared to other parts of the body? What does the research say?